Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Email: info@angeloakcrossfit.com
Call us: 540-493-1505
Blog
26
11
2017

11/29/17

By: admin0Sticky

Angel Oak CrossFit – CrossFit   Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...

21
11
2017

Roadmap: Navigating the Holidays

By: admin0Sticky

Roadmap: Navigating the Holidays   Your 4-step guide to surviving the holidays and staying on track!   The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...

31
03
2020

April ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Bench Press Warm-up (No Measure) A. 2:00 Aerobic Warm-up B. Pec Roll/ Banded Shoulder Stretch C. 2x: 20 Plank Shoulder Taps, 10 Pass Thrus, 10 Push-ups, 10 GM Strength Bench Press (5 x 4, heavier than 3/20/20202) *build to a heavy set o...

31
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Deadlift Warm-up (No Measure) A. TABATA: KB RDL, R Side Plank, Light Russian Swing, L Side Plank (2x through) B. Hammy Stretch C. 2 Rnds: 200m row, 12 GMs, 12 abmats, 6 Push-ups Weightlifting Deadlift Clusters (4 sets; 1.1.1) *10s Rest b/w reps – the...

30
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up AOCF WU 4 (No Measure) a) 500m row/1500m bike b) 30/20/30 c) 5:00 mobility Strength Metcon (No Measure) EMOM9 1st: 30s hammer curls 2nd: 30s banded pull downs 3rd: 10 – 30s chin up hold 2 Sets: 10 – 15 Barbell Curls 10...

30
03
2020

Mar ’20

By: admin0

Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges (30×0) Weightlifting Front Squat (3, 3, 3) *heavier than 3/18/2020 *build Metcon Metcon (Time) For Time...

29
03
2020

April ’20

By: admin0

Angel Oak CrossFit – Strength & Conditioning Warm-up Lower Body WU (No Measure) 3 min Bike/Row/Run + 2x: 10 Leg Swing front/back 10 Leg Swings left/right 5 Inchworms + Push-up 10 hollow rocks 20 walking lunge Strength Metcon (No Measure) 4 Sets 5/5 BSS (weighted) R :30 8/8 SA Ring Rows (3...